FF's trying to get back on the wagon training

Freefaller · 29 Jan 2013 at 22:21

Amazon do some for around. 30 quid. They've got adjustable straps. Can't remember the name of them.

On other note I'm really tempted to start incorporating fat gripz on some of my drop sets to cane a bit of grip work.

Freefaller · 29 Jan 2013 at 22:40

Thanks makes sense. Good advice.

Freefaller · 30 Jan 2013 at 19:41

Cycle 3 - 5 Rep Deadlift Day

Deadlifts:

60*12
100*8
120*5

125*5
145*5
165*10 or 11 - I lost count. I probably could have messied up one or maybe 2 more - but they'd have been dirty.

Powerclean:

60*5
80*5
100*5 slightly messy

Chins:

Bw*8
10*5
20*5
25*5 (just)

Ds

10*7

Db rows:

44*5
44*6
44*6
44*8

F-R-I-E-D

Freefaller · 30 Jan 2013 at 20:24

Pure bloody mindedness and stubbornness!

Freefaller · 31 Jan 2013 at 08:12

It's not the be all and end all - but for the moment it gives me some structure.

Seems to do me well - I'm going to finish this cycle and another and review my training after that.

My 1RMs are slowly creeping back up at any rate.

Freefaller · 31 Jan 2013 at 08:44

They are initially - getting easier and easier! I love them now though

Freefaller · 31 Jan 2013 at 09:04

Depends what you're after and if you've exhausted the current programme you're on.

Freefaller · 31 Jan 2013 at 10:17

Why not just restructure your shoulder work out? Rather than chopping and changing programmes?

Or are you after a strength specific programme?

Freefaller · 1 Feb 2013 at 18:45

Cycle 3 - 5 Rep OHP Day

I had a physio session today to help loosen up my shoulders and try and help improve their movement a little.

Then onto OHP day! My worse day!

OHP:

Bar*lots
30*8
40*5

47.5*5
55*5
62.5*6 - OMG! Physio helped for sure - that's a PB! Uber strict and strong.

DS 50*8

DB Snatches:

36*2
40
44
48
50

All went up really easily - so much explosion and really moved well under the DB. V.happy.

DB Push press:

30*4
32*4
34*3
34*3

So hard! Fried.

Pallof Press:

4*15 *4

Surprisingly better than expected.

Freefaller · 3 Feb 2013 at 22:23

It's slowly getting better. Really concentrating on the mobility work, stretching, and a bit of physio.

Furthermore, being used to only doing push press - it's really quite interesting focussing on OHP too.

I'm getting there! Well, coming back slowly!

Freefaller · 4 Feb 2013 at 08:02

Yup! I think I posted vids in this thread somewhere....

You even commented on them about needing more hip drive!

Freefaller · 4 Feb 2013 at 12:43

Oops - look who put the wrong exercise in their log

Freefaller · 6 Feb 2013 at 18:34

Cycle 3 - 5 Rep Squat Day

Hadn't had a chance to go to the gym all week - work's been a pain.

So this was going to be tough. Had been doing a lot of mobility work at home though.

Over head squats:

Bar*10
30*8
40*6
60*3

Squats:
60*8

100*5
115*5
130*10 left knee was buckling :/

However depth is a lot better a lot less tucking (almost none now) at just below parallel - really VERY happy with that.

Ds 100*12

Deficit Bulgarian split squats:

14*6
18*6
22*6
26*8

OMG metabolic!!! As well as humbling - really really tough.

KB swings - 60s rests:

24*12 *4

Looks easier than it actually was, though really I should have done it with a DB as 24kg is too light. However, there was a nice burn going on! :cool:

All this in 45 minutes. Excluding mobility work. No wonder I feel ****ed.

Freefaller · 7 Feb 2013 at 21:22

Cycle 3 - 3 Rep Bench Day

Bench Press:

Bar*lots
Bar*12
60*8
60*5

82.5*3
95*3
105*9

Dropset: 60*12

Ring Dips:

BW*6
10*5
15*5
10*5
BW*6

Really struggled with ring dips today - ouchy.

Alt DB Press:

26*6
30*6
30*6
30*5

Struggled today.

Freefaller · 7 Feb 2013 at 22:53

A fair bit!

Just give it a go - everybody responds differently. I find walking lunges and BSS quite hard after a squatting session.

Freefaller · 8 Feb 2013 at 07:08

I love to hate them. However the amount of stability, hamstring and glute power needed for them are humbling. It's excellent for exercising knee flexion too.

Freefaller · 9 Feb 2013 at 14:29

Conditioning - bleurgh!

1. 32kg DB Snatch
2. 30kg Sandbag overhead walk - 20m 1 way, as many times as possible.
3. Treadmill sprints (treadmill is off, and you push against the resistance of the static treadmill to bring it up to speed - hard!)
4. Rope slams (4" thick rope weighing 20kg) - 1 end in each hand and lift and drop hard to slam the rope against the floor repeatedly as fast/hard as possible.
5. Wall walks - start in press up position, and walk back with feet "walking" up the wall until you're in a handstand position.
6. Medicine ball alternating press ups - 1 hand on med ball, pressup, than alternate hand.
7. Alternating 24kg KB swings

30s on each to do as many as possible is 1 cycle. Do 3 cycles, or 4 if you're feeling adventurous. With a 90s break in between each cycle.

Then sled pushes. 125kg + weight of sled. 25m sprint. 90s rest. 6 times.

Dead.

Dead.

Dead.

Freefaller · 9 Feb 2013 at 14:39

It was awesome. Proper dead though.

There was 6 of us, so the sled pushes we did as a relay. And we just switched exercises as we went along.

Freefaller · 9 Feb 2013 at 15:25

It wasn't easy. Felt a little bit rough by the end of it!

Freefaller · 11 Feb 2013 at 20:28

Cycle 3 - 3 Rep Deadlift day

BOOM SHAK-A-LAK! What a session. :cool:

I did all my normal prep routine/warm up and didn't feel particularly "great".

Anyway here goes...

Deadlifts:

RDL Warm up

Bar*20
30*20
40*12

Deadlifts warm up

60*8
100*8

135*3
155*3
175*11 - BOOM!

DS 140*8

Pull ups:

BW*8
10*6
20*5
25*5
30*3
10*5

DB Rows with Fat Gripz:

I haven't done any Fat Gripz work in ages, I had forgotten how humbling and hard these were!

24*8
28*8
30*8
34*8
38*6

Grip fried! Back pumped.

Feel Gooooood! :cool: